Week of February 11th

Well we are only a week and a half away from the first workout of the 2019 Open, who’s ready?!!

If you haven’t yet, head to games.crossfit.com to get signed up and make sure you choose Swink as your home gym. If you’re on the fence then we say go for it. Stepping out of your comfort zone is the ideal way to progress, can’t stay comfortable forever!

Also, the gym is growing and we need more space. This has led us to do some rearranging and updates so we can make the best of the space we are currently in. So, please excuse the mess as we do some updating. Thank you all for understanding!

Monday

For Time:

-12 Power Snatch, RX (135/95)

-30 WallBalls

-9 Power Snatch

-30 WallBalls

-6 Power Snatch

-30 WallBalls

-3 Power Snatch

Tuesday

Strength:

4-3-2-4-3-2

-Back Squats, 1 set every 4:00

Wednesday

3 Rounds For Time:

-400m Run

-21 Knees to Elbows

-12 Push Jerks, RX (155/105)

Thursday Open Gym workout option

Strength:

Every 4:00 for 5 sets:

-4 Hang Power Cleans, build to a heavy set, cannot drop the bar between the 4 reps

3 Rounds For Time:

-75 Double Unders

-0:50 Plank

-25 KB Swings, RX (53/35)

Friday

For Time:

-50/40 Calorie Row

-50 Pullups

-50 Thrusters, RX (75/55)

Saturday

3 Rounds For Time with a partner:

-20 Synchronized Deadlifts, RX (225/155)

-30 Synchronized hand release Pushups

-400m Run

Time to sign up for the Open!